9 Nutrients for better Women Health

In every days routine where women is occupied by ample amount of work and responsibility, somewhere tends to ignore her own health but she has to keep one thing in mind that she can support her family only when she becomes careful about her health. All of us needs nutrient but a woman’s needs can be a little different because her body goes through different phases throughout life. Women’s nutritional needs change during menstruation, pregnancy, breastfeeding and menopause.

Here are 9 nutrients that are important for women to get.

Iron

Women needs more iron because they lose blood on a monthly basis during menstruation, and during child birth. Iron deficiency is such a common problem in women that 5% of women between the ages of 20 and 49 have iron deficiency with anemia and 11% have iron deficiency without anemia. Deficiency of iron can result in fatigue, insomnia, lack of concentration, pale skin, hair fall.

Iron is important for growth and development. Iron stores and carries oxygen around the body. Good sources of iron include red meat, broccoli, kidney, beans, and liver.Calcium

we all know that for healthy bones and teeth we need calcium but still most of the women are deficient in calcium. Women above the age of 35 needs more calcium as in this age they begin to lose calcium. Calcium is also a factor in staying slim and reducing PMS symptoms. Good sources of calcium include milk, cheese, spinach, kale, almonds, and black beans.Folic acid

Folate is a B group vitamin which is must for the women of child-bearing age as it promotes healthy pregnancy by cutting down risk
Folic acid is not only important during pregnancy but has other benefits
It lowers homocysteine levels (“hyperhomocysteinemia”) in people with high amounts of homocysteine in their blood. High levels of homocysteine have been linked to heart disease and stroke.
It reduces harmful effects of a medicine called methotrexate, which is sometimes used to treat rheumatoid arthritis and psoriasis.
It reduces nausea and vomiting, which are possible side effects of methotrexate treatment.
Reduces the risk of breast cancer. The benefit is greater when women get extra vitamin B12 and vitamin B6 in their diet in addition to folic acid.
Depression, when used with conventional antidepressant medicines.
Helps in treating a skin disease called vitiligo.
Most women don’t get enough folate. The recommended daily intake of folate for women is 400 micrograms (mcg) per day and if you are planning a pregnancy or are in the early stages of pregnancy (the first three months or ‘first trimester’) you should take a daily supplement containing 0.5 mg of folic acid. In addition to taking a prenatal vitamin for folic acid, you can get folic acid from leafy green vegetables – spinach, avocado, broccoli and liver.Vitamin C

is an important nutrient for maintaining a healthy immune system. It is a powerful antioxidant that treats cold. From cuts and broken bones to burns and recovery from surgical wounds, vitamin C taken orally helps wounds to heal faster and better.Vitamin C is also crucial for skin, muscles, and prevention of cancer. Sweet red pepper, oranges, kiwi, strawberries, cantaloupe are some of the best sources of Vitamin C.

Vitamin D

Without this vitamin calcium will not be absorbed in the body and today’s lifestyle hardly allows to have vitamin D from the sun. So it is advisable to get this Vitamin D tested regularly and if there is deficiency, supplements should be taken.
Remember that this Vitamin is beneficial for mood, breast health, and the absorption of calcium, which is important for bones and teeth and large part of people in the world are deficient in this vitamin.

Vitamin E
It is an antioxidant which fights against free radicals, the unstable oxygen molecules that are formed as a result of normal metabolism and exposure to strong ultraviolet rays, air pollution, and cigarette smoke. Vitamin E is key for strong immune system ,healthy eyes and skin. A woman over age 19 needs 15 milligrams of Vitamin E each day

Magnesium
It is an important nutrient for nerves, muscle tone and keeps bones strong. It also helps keep you protected against osteoporosis, cardiovascular disease and regulate blood pressure. Sources of magnesium include pumpkin seeds, spinach, black beans, halibut, and almonds.

Omega 3

Omega 3 is a fatty acid which helps in reducing blood pressure, inflammation. Omega 3 is required for healthy skin and hair. It lowers the risk of cancer and heart related disease. Every woman needs 1.1g of these good fats per day. Wild salmon, non-white tuna, halibut, herring and sardines, flaxseed are some of the excellent sources of omega 3 fatty acids.

Potassium
Potassium plays a significant role in transmission of nerve impulses, normal muscle contraction, and fluid balance. It also serves to promote healthy and strong bones, and it’s essential for energy production. Many foods are rich in potassium. All meats, chicken and red meat, and fish like cod, salmon, sardines, and flounder are great sources of potassium. Some other sources include fat-free yogurt, bananas, sweet potato, spinach and broccoli. Potassium-rich foods can reduce your risk of high blood pressure, heart disease and stroke. A woman over age 19 needs 4,700 mg of potassium each day.
We suggest to derive maximum nutrients from food and rely less on supplements for fulfilling daily nutrient needs as it is safe and healthy in long run.

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